M A I N TA I N I N G
F L E X I B I LI T Y
IN OLDER AGE
PREFACE
Please note: The advice given
within this booklet is for general
guidance only, and does not
replace any specific instructions
given by your health professional
(doctor, pharmacist, nurse or
physiotherapist).
If you are unsure whether the
text is appropriate to your
specific case, medical advice
should be sought.
MA I N TA I N I N G M O B I L I T Y
IN OLD AGE
Everyone should try to keep as fit and mobile as
possible. It makes you feel better and enables you to
maintain a wide range of activities that stiffness and
immobility deny.
As we get older, it is even more important that
mobility is maintained. Lack of exercise and
movement can quickly lead to stiff joints and weak
muscles. As the saying goes, ‘use it or lose it’. The
more mobile you are, the better able you will be to go
out, visit family and friends and, perhaps most
importantly, retain your independence.
Age should never be an excuse for giving up hobbies
or activities. Many people look forward to retirement
as a time to ‘put their feet up’ after a lifetime of hard
work. Relaxation is very important but a permanent
lack of exercise could lead to degeneration.
So flexibility is the watchword to a happy and
healthy old age.
P E R F O R M I N G E V E R Y D AY C H O R E S
M O R E E A S I LY
Regardless of age, many of us manage physical tasks
in a particular way, often because we’ve always done
them that way. Yet these may not be the
easiest and most effective ways of
undertaking these tasks.
Standing for hours over a kitchen work
surface may be totally unnecessary; could
you do the same job sitting comfortably at a table,
thus safeguarding your neck and back?
When you’re at work, shopping once a week seems
sensible. Once retired, buying little and often may be
better as, not only will you get the exercise of walking
to, from and round the shop, you will have less to
carry home at any one time.
Try to organise your living space to ensure that things
you need every day are stored within easy reach.
Bending down or stretching up to get things out of
cupboards can lead to back and shoulder strain.
Whether doing gardening, cleaning, decorating,
ironing or any physical activity, you should always try
to avoid doing too much all at once. ‘Little and often’
is a better approach. Try to vary how you perform
each task in order to use different sets of muscles.
SOME EXERCISES FOR
OLDER PEOPLE
In the morning
Before getting out of bed take a few deep breaths,
have a good stretch (gently does it!), and sit up slowly
to avoid dizziness. Then sit on the edge of the bed
and take a few more deep breaths. Bend and
straighten your knees, and make sure you are not
dizzy before you stand up.
A simple exercise routine
A few minutes spent each day on the gentle exercises
described on the following pages may help you to
increase your flexibility and help you to keep up with
your everyday activities. Each of these exercises should
be repeated 3 to 6 times. If you are likely to be unsteady
please do all the exercises sitting on a strong, solid,
upright dining type chair.
1
BODY STRETCHING
Stand or sit tall.
Raise both arms above
the head and reach for
the ceiling with your
fingertips.
Bring arms down
and relax.
2
BODY BENDING
Stand or sit tall with feet
apart and arms at your side.
Slowly bend sideways
to the right, then to
the left, allowing your
hands to slide down
your leg, or towards
the floor if sitting.
Stand or sit tall
between bends.
3
FOOT AND ANKLE
EXERCISES
Sit comfortably on a chair.
a) Lift right foot off
floor and bend your
ankle lifting your toes
upwards, then stretch
downwards pointing
toes, relax.
Repeat with left foot.
b) Lift right foot off
floor and slowly circle
foot at the ankle,
relax.
Repeat with the
left foot.
4
KNEE BENDING AND
STRAIGHTENING
Sit with knees slightly bent.
a) Keeping right knee
bent, lift the knee
upwards, lower and
relax.
Repeat with left knee.
b) Lift right leg off
ground and straighten
leg completely, then
bend knee bringing
leg back to the floor
and relax.
Repeat with left leg.
5
ELBOW CIRCLING
Stand or sit with your finger
tips touching your shoulders.
Circle right elbow
backwards slowly,
making as big a circle
as possible then relax.
Repeat with the left.
6
F O R WA R D B E N D I N G .
Sit comfortably on a chair,
with knees bent.
a) Slowly bend
forward at the waist
and reach down
towards your ankles
being careful not to
overstretch.
Slowly straighten up
and relax.
b) Try to move your
right elbow towards
your left knee,
twisting at the waist.
Straighten up.
Repeat with the left
elbow towards the
right knee.
If any of these exercises cause more than a slight
degree of discomfort, stop and try again the next day.
If there is still discomfort stop and report this to your
doctor at your next visit.
W H E N T O R E F E R TO A G P OR
PHYSIOTHERAPIST
If you haven’t taken any exercise for some time and
you want to engage in something vigorous, it is
sensible first to have a check-up by your GP.
We all get aches and pains, whatever our age.
There is evidence that older people are
more tolerant of pain than younger
people. However, you shouldn’t let joints
stiffen badly before going to see your
doctor. Many people develop arthritis in
old age. Physiotherapists are able to advise
on appropriate exercises to maintain
mobility and flexibility.
For a referral to an NHS physiotherapist, you
will need to see your GP first in most cases.
If you want to see a private chartered
physiotherapist, names and addresses are
available in your local Yellow Pages or Thomson
Directory, or from the Chartered Society of
Physiotherapy (see back cover).
T H E R O L E O F PA I N - K I L L E R S
Pain-killers can be very useful in helping you to rest
and relax by easing the pain. When muscles are
damaged this can lead to inflammation which is why
the doctor may, in certain circumstances, recommend
that you take or rub on an anti-inflammatory painkiller. This can be a medicine to be swallowed or
alternatively a gel, cream or spray which can be
applied directly to the skin around the painful area.
Whichever treatment is given, the relief from
rheumatic pain and inflammation will help you to
resume your everyday activities. It is important that
you always read the label of your medicine and follow
the instructions carefully.
Produced as a service to the medical profession:
Dermal Laboratories Limited
Gosmore, Hitchin, Hertfordshire SG4 7QR
Makers of IBUSPRAY®
Acknowledgement:
Written with the assistance of, and thanks to
The Chartered Society of Physiotherapy
14 Bedford Row, London WC1R 4ED